Health Benefits of Kiwi Fruit – Learn More
Fantastic health benefits that you could achieve from consumption of the kiwi fruit are immunity boost, improvement in digestion, and heart health.
Kiwi is a relatively small fruit, but it is highly enriched in nutrient value and gives a mighty kick regarding health benefits. With its bright green skin and minute black seeds, kiwi is as appealing to the eyes as it is packed with vitamins, minerals, and antioxidants.
1. Nutritional Profile of Kiwi Fruit
Kiwi fruit is mostly praised due to its brilliant nutritional profile. It’s low in calories but high in essential nutrients, making it very great to add to anyone’s diet.
Calories: 61 per 100 grams
Vitamin C: 92.7 mg (154% of the Daily Value)
Vitamin K: 40.3 µg (34% of the Daily Value)
Fiber: 2.1 grams
Folate: 25 µg
Potassium: 312 mg
Antioxidants: High levels of flavonoids and carotenoids
2. Immunity Booster
Probably one of the most valuable benefits that kiwi fruit offers pertains to boosting the body’s immune system. Kiwi is full of vitamin C, an important antioxidant responsible for vital activities that pertain to one’s immune function. One kiwi covers more than the daily intake of recommended vitamin C, which helps the body protect itself against infections and diseases.
How it works:
Vitamin C turns on the white blood cells that are needed to fight off an infection.
Besides, it acts as an antioxidant, shielding the body cells from free radicals.
3. Improves Digestive Process
Kiwi fruit is excellent for one’s digestion apparatus. It contains a special enzyme, known as actinidin, which assists digestion. The fiber content is also very high, so this fruit helps when bowel movements are hindered.
How it works:
Actinidin: An enzyme that makes the digestion of proteins far more complete, thus improving digestion as a whole. Fiber: The soluble fiber in kiwi absorbs water and bulks the stool to facilitate its movement within the digestive tract.
4. Supports Heart Health
Kiwi fruits have acquired a reputation for being cardiovascular-friendly due to their rich makeup of potassium, fiber, and antioxidants. The cooperation of these three ingredients-assisting cardiovascular health by reducing blood pressure, managing cholesterol levels, and averting blood clots-can be seen in the following.
How it works:
Potassium counteracts intake of sodium, thereby lowering overall blood pressure and stroke risk.
Fiber decreases cholesterolemia by inhibiting cholesterol absorption within the intestines.
Antioxidants: Flavonoids and vitamin C neutralize oxidative stress and are inflammations, hence prevent heart diseases.
5. Improves Skin Health
Kiwi fruit can do magic to your skin. The high content of vitamin C in it is vital for the production of collagen to help the elasticity and firmness of your skin. The antioxidants in kiwi further protect the skin from damage due to UV rays and pollution.
How it works:
Production of collagen: with the help of vitamin C, synthesis of collagen keeps the skin smooth and youthful.
Antioxidants: These protect the skin cells from oxidative stress, which may lead to the untimely aging of the cells.
6. Facilitates Weight Loss
Kiwi is an excellent fruit for individuals who want to get rid of extra fat. It is low in calories, extremely rich in fiber, and contains ample amounts of water that make the stomach feel full and complete. The amalgamation of fiber and water content in kiwi has also added a number of benefits related to digestion and stopping overeating.
How it works:
Low calorie density: You can have a pretty good quantity of Kiwi since it only contains a low amount of calorie density.
High fiber: Produces satiety and controls frequent hunger pangs.
7. Enhances Eye Health
Kiwi fruit enhances eye health due to the tremendous amount of lutein and zeaxanthin, highly critical antioxidants responsible for the protection of the eyes from damage by radiation of blue light and ultraviolet rays. They protect against age-related macular degeneration (AMD) and cataracts.
How it works:
Lutein and zeaxanthin filter out blue light of harm and protect the retina against oxidative damage. Vitamin C is helpful in maintaining the health of the blood vessels within the eyes, reducing the risk of cataracts.
8. Improves Sleep Quality
If you have sleep disorders, then kiwi fruit might be your remedy. Studies have shown that intake of kiwi improves the quality and duration of sleep. Probably, this is due to high levels of serotonin and antioxidants in the fruit regulating sleep patterns.
Mechanism:
Serotonin: Neurotransmitter controls sleep through induction of sleep via body relaxation.
Antioxidants: Reduce oxidative stress disturbing sleeping.
9. Promotes Respiratory Health
Kiwi fruit also aids in respiratory function. With a high content of vitamin C, it helps alleviate the symptoms of respiratory problems such as asthma and wheezing among children. Antioxidants in kiwi reduce inflammation and help promote lung function.
Mechanism:
Vitamin C: Alleviates inflammation in airways, hence improving symptoms of asthma.
Antioxidants: Neutralize oxidative stress, thereby lessening breathing disorders.
Related Post: Health Benefits of Avacado
10. Rich Source of Antioxidants
Kiwi is a powerhouse source of antioxidants that are quite important in providing a shield to the body from damage by free radicals. Free radicals are unstable molecules that can cause chronic diseases like cancer, heart disease, and premature aging.
Mechanism:
Flavonoids and carotenoids: These antioxidants neutralize the free radicals and, thus, help reduce the risk for chronic diseases by preventing cellular damage.
11. Improves Bone Health
Kiwi fruits are good for the bones because they contain a huge amount of vitamin K, calcium, and magnesium. Vitamin K has been shown to enhance or promote bone mineralization, thus averting the risk of osteoporosis through enhanced absorption of calcium in the body.
How it works:
Vitamin K: Improves bone mineral density and decreases the risk of fractures.
Calcium and magnesium: Support bone structure and strength.
12. Regulates Blood Sugar Levels
Kiwi can be a very healthy addition to the diet of people suffering from diabetes and those who are at a high risk of acquiring the disease. While sweet, kiwi has a low GI, ranking foods based on how quickly they increase blood sugar. The fiber in kiwi also tends to regulate blood sugar by slowing the digestion of sugars into one’s bloodstream.
How it works:
Low GI: This avoids a steep rise in blood sugar levels.
Fiber: It reduces the rapidity of digestion, and hence absorption of sugar keeps blood sugar from spiking.
Frequently Asked Questions
How many kiwis does one consume per day?
One or two kiwis a day can be enough to achieve their health benefits. However, for particular health concerns, it is best to consult with your health professional.
Can Kiwi fruit help in weight loss?
Yes, kiwi has fewer calories and is highly rich in fiber that can help one feel full, hence contributing to weight loss.
Is Kiwi ok for everyone to consume?
While kiwi is safe for most people, a few show an allergic reaction. If you are allergic to latex, then you might also be allergic to kiwi.
Does Kiwi fruit help in improving sleep?
Yes, kiwi does have serotonin that helps regulate sleep, thereby ensuring quality sleep.
Can I consume kiwi on an empty stomach?
Kiwi can also be eaten on an empty stomach. With its rich fibre content and nutrients, it’s healthy to start your day with.
Conclusion
Kiwi is not only a delicacy and an exotic fruit, but it is also a real power of health used in nutrition. The health benefits of kiwi fruit range from enhancing the immune system, improving digestion, supporting heart health, and better sleep. Kiwi can easily fit into a diet that is both successful and simple for general improved health.